Metabolic Finishers

FINISHERS!!!!!  Here we go.

What are METABOLIC FINISHERS?!?  The best way to kick your own butt in 5-10 minutes ( THAT'S IT ) at the END of your lift.  In that short of time, you CAN add a burst that will leave you sweaty, gasping for air and burning calories long after your workout is done.

WHAT ELSE ARE THEY GOOD FOR?  F.A.T.  L.O.S.S.  w/o hours of cardio added to your routine.  Finishers after weights a couple times a week, PLUS 1 or 2 days of cardio or HIIT ( like my 20 minute bike sprints; see previous post) may just be your game changer.

Hamstrings

We hit the front of our legs Tuesday and now we will focus on the back of our legs....HAMSTRINGS!

More 'drop sets' see my QUAD focused post if you aren't sure what Drop Sets are.  What muscle should we focus on next?!?  

quad focused workout.

Heeeeeey you guuuuuuys!!!! How does a QUAD FOCUSED workout today sound?!?  And then, we can hit a HAMSTRING FOCUSED workout on Thursday?!?  I think that sounds like a great plan.

So here you go..... Quads.  

But let's talk about 'Drop Sets'  drop sets on the leg extension machine is done with no particular rep set in mind.  Just start out heavier than normal and do as many reps as you can.  When you feel like flames are literally going to start coming out your legs, stop, lighten the weight one notch, and do it again.  You are only stopping long enough to adjust the weight and then get right back to work.  Work your way all the way down the stack doing as many reps as you can stand at each weight.    Down to the 10 pound weight.  You will be like, " this is ridiculous that ten lbs is hurting this bad!"  

ENJOY........ #fithappens #dropsets #killer

MMWU

Monday Morning Wake Up:

5 - 10 - 15 .........yep, Burpees!  But 5 at a time is better than 6 at a time!  The lunge reps of 10 are 10 on each leg.  How many rounds is up to you.  I suggest at least 3. ENJOY!!!

Quick Fix

I see these 21 days or 30 days of this or that and I think to myself, "if only it were that easy!"  Whatever the 21/30 day gig might be can MAYBE be used as a tool to help you reach point B but it is definitely not the answer to your problem.

So many of these things are out there.  Don't believe it! Don't get down on yourself for not looking like a fitness model in 21 days.  If a change is something you want, be prepared to dig deep For. As. Long. As. It. Takes.

Quick Fixes WILL take you further away from your goals in the long run. So get off the "quick fix train" or you'll keep getting what you've been getting Temporary results that FADE leaving you worse off than they found you! #fithappens

Cardio Tip

I know some people despise cardio.  I actually have NEVER been a cardio hater and I believe this little tip of advice is why….

I change something every time I do cardio.  If that means machines, intensity, time, mileage etc., I am huge on Interval training… or HIIT style training.  Go HARD for 30 seconds to a minute then allow time for your heart to recover.  You can do that on anything in the gym.  Just add speed, incline, resistance etc.  Even if you're an outdoor runner.  Time yourself to pick up the pace for 'X' amount of minutes then allow some recovery time.

Doing this I am never bored.  It's always new, fun and challenging in a new way.  That's why I am that crazy girl who says, 'I LOVE CARDIO'.

Make this small change and it alone will boost your metabolism back into gear. 

MMWU

Good Morning To You All.

Monday Morning Wake Up.  When I plan these MMWU workouts I try to have some sort of pattern so they are easy to remember.

This one has 50 reps of a cardio boosting exercise.  Followed up by a 30 second plank to let your heart rate come back down.  Then you get to work with 25 reps of an exercise to work your muscles.  And another 30 second plank to let your heart rate come back down.  Repeat.

So there you go, - 50 - 30 -25 -30 and repeat.  Do this for as many rounds as needed.  Shoot for 3x through.  Hold that final plank for an extra minute to make this workout give you 10 minutes worth of planking.  #fithappens #mondaymorning #mondaymotivation